27 August 2019

Nutrition tips with Samantha Lipari

Today we chat with Samanatha Lipari from Fuel Your Life about some nutrition tips you can implement into everyday life.

hi guys and welcome tonight we've got

Samantha a dietician from whew your life to come in to have a chat to you guys about some food and good choices so I'll hand it over to Sam and she can have a chat to you tonight thanks thanks brownie and thank you everyone for coming I'm just here today to have a chat about our food and having a good food relationship and all the great ways that were able to optimize our nutrition and to be able to perform to our best I just want to keep this quite casual so feel free to ask questions throughout feel like that might be the best way to sort of get into everyone's questions that they have for me I guess healthy relationships with food and nutrition is all about making sure that we're having a wholesome wholesome foods and making sure that we're not leaving anything out about diet I feel like I don't know if anyone else here has tried all different types of diets and they've cut things out of their daily intake whether that be grain so that be bread carbs sugar whatever it is if anyone else has been like that but I feel like once we try and cut things out that's where we tend to set ourselves up to fail and so

tonight I'm here to talk about the ways that we can optimize our nutrition to be able to get all the benefits out of whatever we want to see and for me I've been working with the company through your life for the past six seven months now it's flowing this year and I think the biggest thing that I see with my clients is that they fail the basics and I know this sounds really corny but it really is about nailing the basics and then going from there so making sure we are having our fruits our veggies I'll talk a little bit about dairy and calcium as well but I really want to make sure that everyone is nailing the basics and then going from there it is looking at individualizing a plan for each person going forward let's start off with fruit fruit is awesome fruit is high in fiber which is really good for I've got health it's really good for our bowels and has all our key vitamins and minerals in there and if we're eating this in the right amounts we really don't need to be supplementing with any sorts of tablets so there's a two serves of fruit per day so through a server fruit can be two small pieces of fruit like this that'll be one serve so

like kiwi fruits plums mandis or a medium so medium sized fruit like your apples your pears that is also one set or half a cup of berries or tinned fruit is considered one sip the next topic I can think about is veggies veggies are also very similar to fruit as in they have a lot of fiber they're good for out God's ourselves and they're just a really great option to include in every meal as they are quite low in kilojoules and so you can eat as much pretty much as much as you want and you're not going to be adding a lot of added kilojoules into you into your meal so that's one thing I always like to say to everyone is bulk up the veggie part of your meal as much as you can because you're not going to be adding any extra energy into the meal so veggies a lot of people I know a lot of my clients I see I'm a big fan of veggies they always roll their eyes and I'm like how many pictures have you had today but you can get really creative with them so you know roasting veggies sauteing them with a bit of garlic and onion to give them a bit of taste baking them adding them into different dishes such as can even having the raw

even serving them up raw is a great option I don't know I love it I love this time of year because it's so cold outside you just want to have soup something warm and chucking in all the veggies that you can into a big pot adding in all veggies some beans and a bit of stock and bam there you go have a bowl of that every day and you're probably getting around two serves so another good tip to think that and I guess some other ways we can incorporate veggies doesn't have to be just with lunches and dinners they don't always have to be you know steamed within an inch of their life like my parents like to do you know you having like we've got down the back just some veggie sticks with a bit of dip you know one carrot stick and bang there's there's a serve we could also do like celery with a bit of peanut butter on there as a snack so another one I want to touch on is carbs poor carbs get such a bad rap in the media and social media and everything so who tries to avoid carbs I tried it before to I'm not gonna lie yeah I think at one time another most people have tried to avoid it and that's fine but it actually is quite

impossible to avoid carbs carbs are in so many different types of foods that when we say we're having a low carb diet or we're not eating carbs it's really not true so carbohydrates are in our fruits and vegetables they're in our the you know yogurts and milk they're a source of carbohydrate they also mean our breads pastas rice that's we all assume that's what carbs are so we really want to look for the carbohydrates such as fruits and veggies whole grain breads wholemeal pasta and you're eager to milk because these the ones that aren't that unprocess so they're not refined they're complex and so they take our bodies a lot longer to break down and so with that it's helping our gut work more we're getting more benefits from it as well because they need to break down into lots of different carbohydrate molecules so the last point I wanted to touch on for our league is calcium so calcium is really important so for both because some is very important at all stages of life we need it for our bones it's really good for our bone health but not only is

it good for that but it's also good for our muscles it's also good for our nerves and it also helps control our hormones including insulin which is what it's released into our body after we've had our carbohydrates in our meal and as we get older our bodies go through different stages of life and our body's changed and I guess post menopause as well it is a really stressful time for a woman's body and that is a stage where women unfortunately do lose a lot of bone minerals and so it is really important that we are getting an adequate amount so Brian II did warn me before this that some people don't like to drink dairy products or you know a lactose intolerant and that's totally fine this is why I've really wanted to touch on it as well because it doesn't always have to be your calcium products I mean sorry yeah dairy products that are going to give you the most amount of calcium they're a great source don't get me wrong but they're not the only ones that we can have an incorporate into our diet to be able to hit the targets that we need so there are other ways that you can get calcium into your diet and so

you don't need to stress that you need to drink liters and liters of milk per day and also another way to ensure that your calcium is being absorbed into your body is having it with a source of vitamin D so I've written down the bottom and vitamin D sources are fatty fish milk egg yolks and our fortified and our cereals as well most of our series stays and breads are fortified with a bit of extra folate I and vitamin D just to make sure that we are getting all these extra nutrients in the right amounts because we are starting to leave out different parts of foods from from the food groups that we need and I guess all this all of this information and nailing the foundations is only going to work if we also move our body everyday do some exercise and get some really adequate sleep and hydration as well so corporative all those things together and you'll be able to achieve all the goals that you want to achieve your lifestyle have a happy and healthy life so yeah thank you for listening to me